Weight Loss Plans

Weight Loss Plans

Choose a Plan that’s “In Good Shape!”

Millions of Americans are looking for ways to eat more healthfully and/or lose weight. However, many also fall short of their weight loss goals and lose the opportunity to improve their health and lifestyle. There are so many options available today so choosing the right weight loss plan to help you lose weight safely and keep it off for good may be a great task! To make it easier, we’ve put together a list of key program elements to look for:

Behavior changes are a must

A reputable program will help you replace your current eating patterns with positive, productive ways of eating that support your health goals.


A sound weight-loss program will encourage you to check with your healthcare provider before you get started, especially if you’re pre-diabetic or diabetic.


A quality program will have credentialed providers such as registered dietitians, certified fitness professionals and health coaches, licensed psychologists or counselors, and licensed medical professionals such as physicians and registered nurses.


Look for programs that consider your food and physical activity preferences. For long-term success, you‘ll need to adopt lifestyle changes you can live with. Some programs may demand adherence to a rigid diet or exercise plan which can set you up for failure.

Realistic outcomes

Consider it a red flag if a program does not list data regarding average amount of weight lost and long-term follow-up of participants. “Lose 20 pounds in 1 week” may catch your eye, but the truth is that permanent weight loss happens slowly-at a rate of ½ pound up to a maximum of 2 pounds per week.


A good program encourages self-monitoring as part of the weight loss journey. Numerous studies have shown that people who keep track of their food, exercise, and weight will lose significantly more weight than those who do not.

Sensible nutrition

Avoid programs that eliminate entire food categories or are too restrictive. Also steer clear of diets that make you eat foods in special combinations or certain foods in unlimited quantities. These don’t work and can cause your body to miss out on important nutrients.

Cleanses or Detox Plans

Losing lots of fluid without medical supervision is risky, and when it’s combined with fasting, dangerous. Uniquely, your body is fine-tuned to detoxify and excrete toxins. So cleanses are unnecessary and can lead to serious complications by messing with your body’s system.


Perhaps the best question to ask when selecting a program is, “Could I reasonably make these changes for the rest of my life?” If the answer is “no,” then keep looking for a more practical program to fit your needs and preferences.

Believable claims and no pressure

Walk away from any program that pressures you to purchase supplements, pills, or gadgets or promises a quick fix. There are no magic pills to “melt your fat away.”

Regular exercise

Not only is physical activity the cornerstone to losing weight and keeping it off, but it is also an excellent way to improve mood, boost brain power, and counteract emotional eating. A quality weight loss program should encourage you to find ways to make physical activity a part of your everyday life.

Online Programs

Consider the advantages to an online diet program. Many offer accessibility to tracking tools, educational resources and community support. Which can be helpful to you.

Make certain you’re getting reliable and up-to-date food and nutrition information, a registered dietitian is a great source and can also help you determine measurable and achievable goals, as well as a plan to help you achieve them and support along the way.

And lastly...

Remember, while your goals should be challenging, they should also be reachable. Make 2018 the year you create a solid plan that sets you up for success!

Unreasonable Claims to Avoid

Lose weight without diet or exercise!

Getting to a healthy weight takes work. Take a pass on any product that promises miraculous results without the effort.

Lose weight permanently! Never diet again!

Even if you’re successful in taking weight off, permanent weight loss requires permanent lifestyle changes. Don’t trust any product that promises once-and-for-all results without ongoing maintenance.

Just take a pill!

Doctors, dietitians, and other experts agree that there’s simply no magic way to effectively and safely lose weight without diet and exercise. Even pills approved by FDA to block the absorption of fat or help you eat less and feel full are to be taken with a low-calorie, low-fat diet and regular exercise.

Lose weight no matter how much you eat!

Beware of products that claim you can eat high-calorie food and still lose weight. Losing weight requires sensible food choices. Filling up on healthy vegetables and fruits can make it easier to say no to fattening sweets and snacks.

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